I've been trying exercises for all parts of the traps and I found the MIDDLE trapezius is worked the best with:
- Reverse flies (those for posterior delt) hit the middle traps like 100%
- Wide barbell and wide cable rows hit them like 75-80%
But what about deadlifts? They make my traps sore, but how much do they work the middle section? 50%? 60%?
do bent over shrugs if you wanna hit it directly
example
>https://www.youtube.com/watch?v=--TN8OqOD98
skip 4:33
>>42639396
>Reverse flies (those for posterior delt) hit the middle traps like 100%
>-Wide barbell and wide cable rows hit them like 75-80%
these both are actually really good trap exercises. You have to clinch your shoulder blades at the end of the movement. I would add face-pulls to the list, again, clinch your shoulder blades for full trap activation
The big question would be: Can one use deadlifts (and maybe adding snatch grip deadlifts) as the only exercises for the middle section of the traps?
Behind the back deadlift
EB says those destroy middle traps